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When you have to choose between the two, choose compound movements to isolation movements.
A compound movement is an exercise that involves two or more joint movements. An isolation movement is an exercise that involves just one discernible joint movement.
The difference between the two is that a compound exercise can place greater absolute intensity on the muscles exercised relative to isolation movements that may place greater relative intensity on a specific muscle or a head of a muscle.
What this means in layman’s terms is that compound exercises stimulate the muscles the most while isolation movements build certain parts of a muscle.
Optimum results are achieved when using a mix of the two.
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